How to tackle Acid Reflux

When teaching in the 7 Day Health Camp in The Yoga Institute, Santacruz this month, a camper approached me to know about how to tackle his problem of acid-reflux. Acid Reflux is a very common problem many of us face. It in fact becomes very worrisome due to the amount of discomfort it creates if not tackled on time.

Coincidentally, I am very familiar with this condition myself as I suffered from it during a stressful time in my life. It started as a burning sensation coming up towards the throat, an uncomfortable feeling after meals and later it affected my throat very badly. I would get sudden bouts of dry choking cough. It went on to such an extent that I visited an ENT specialist. He told me that the acid reflux was irritating my throat and that my throat and voice box.

How does acid reflux occur?

At the entrance of the stomach, there is a valve that prevents food from coming up from the stomach back into the food pipe. Sometimes, due to  reasons like stress, this valve fails to do its job. The acid moves up the food pipe, leading to burning sensation and especially over time, leads to choking, heartburn, muscle spasms etc.

I later visited The Yoga Institute, Santacruz, Mumbai and ended up doing the teacher’s training course there. Upon living the lifestyle there I found a great amount of change in my health.

Firstly, I became completely aware of what food caused immediate reflux. These are:

·       Tea/ Coffee

·       Biscuits

·       Packaged/ Processed food- especially potato chips

·       Chocolates

·       Cheese

·       Raw Onions

·       Garlic

·       Spicy food like Sambhar

·       Fried food like Samosa

·       Ice-cream

The above list might look depressing but actually I felt really great after avoiding them. I found some healthy alternatives to some of them. Instead of tea, I now drink green tea which is made in warm water, has anti-oxidant properties and is also refreshing. Instead of biscuits with my tea, I have some of the healthier options like our very own Gujarati Khakhras or Theplas or Chana and dry-fruits in limited quantities. I find that well cooked or sautéed onions don’t affect me and believe it or not, I almost vomit now at the thought of ice-cream or processed food like some well known brands of chips and balls etc.

Note: I have found that certain fruits like grapes and pineapple also cause reflux, so be aware of what you eat and watch your reaction to different foods. 

Some more lifestyle tips that have worked for me:

·       Never stay hungry over long periods of time. Eat fresh, seasonal fruits and vegetables.

·       Don’t over-eat, even healthy food can cause reflux if you do.

·       Avoid lying down immediately after meals.

·       Slow walking and then sitting in Vajrasana immediately after meals is advised.

·       When you sleep, keep more pillows under your head and upper torso to keep it inclined.

·       First thing after getting up in the morning, drink 2 glasses of lukewarm water. This helps in digestion and elimination.

·       Have fresh breakfast soon after waking up in the morning. Avoid fried and packaged food for breakfast.

Asanas

Asanas that help are those which improve digestion and elimination:

Vajrasana, Pavanmuktasana, Supta-Vakrasana, Hastapadangustasana, Konasana, Yoga Mudra, and such Asanas which involve abdominal compression. Practice of Yoni Mudra helps keep control over our senses.

Relaxation Asanas like Savasana, Makarasana, Dradasana, Nispandabhava are very important as they help reduce stress, one of the main causes of reflux.

However, make sure you practice Asanas at an empty stomach- early in the morning or at least two hours after a meal.

Pranayamas

The Pranayama that helps the most is Yogendra Pranayama IV which is abdominal breathing. It stimulates digestion and elimination. All other Pranayamas also help in keeping the body energies balanced.

If we start applying these few changes in our lifestyle, a step at a time, we will start feeling a world of difference in our health. And good health leads to a positive and happy attitude.

Stay Well!!

Article in Yoga and Total Health July 2011

Click on pic to enlarge and read.

Yoga and Total Health is a monthly publication of 

The Yoga Institute, Santacruz, 

Mumbai, India.

Body Ache? Check your Vitamins levels!

Do you feel tired when you wake up in the morning? Are your energy levels reducing by the end of the day? Do you feel pain in your limbs, as though the pain is in the bones themselves?

Many youngsters these days are suffering from inexplicable body aches and pains. They are seemingly healthy individuals who are not suffering from disease, are pronounced fine by doctors and yet they get body stiffness and pain in their body.

It has been found that a maximum number of youngsters between the age of 16 and 26 suffer from Vitamin D deficiency due to wrong lifestyle and food habits. Vitamin deficiency is so silent that is goes unnoticed most of the times and when it shows itself in symptoms like body pain, we mistake it for fatigue or other diseases. If it goes undetected, the symptoms increase in intensity.

Prolonged Vitamin D deficiency can lead to:

·       Osteomalacia in adults, where the bones become thin and brittle.

·       Muscular weakness.

·       Osteoporosis, where there is thinning of bone tissues and age related degeneration.

·    Studies show that it may even cause diabetes, cancer, cardiac problems, neuromuscular and brain disorders.

·       In children, it can lead to rickets, where the bones are weakened.

So How Do We Regain All the Lost Vitamin D?

Sun

Sunlight is the best source of Vitamin D.

Sunbathing in the morning and evening time is recommended in Yoga and Naturopathy. This is a time when the sun’s rays are soft and have healing powers. Avoid sunbathing in the afternoons when sun rays are harsh as that is when the harmful UV rays are most intense.

However, in most urban areas like Mumbai, it is almost impossible to actually sunbathe. There is so much pollution 24x7 that it forms a layer blocking the healing rays of the sun.

So which other sources can provide us with Vitamin D?

Milk

Bathing with raw milk is advised as it not only provides vitamins but also is an excellent exfoliant.

Consuming milk and its products like cottage cheese, ghee, buttermilk etc. is an excellent way to stock up of Vit D.

Injections/ Supplements

For those of you who are vagan, you have the option of getting regular Vit D shots from the doctor or have supplements.

Vitamin supplements as such have no side effects. However, ask your doctor when is the best time to take the supplements. Generally vitamins are best taken with breakfast but if you are also taking supplements for iron etc, you have to avoid certain vitamin combinations with it. So know your supplements well before taking them, or they will have an adverse effect on you.

Exercise and Pranayama

Apart from the above mentioned sources, many regular vegetables have minute quantities of Vit D which can be absorbed by the body.

Absorption capacity of the body improves if there is a regular exercise and pranayama regime. It does not mean you have to spend 1 to 2 hours a day doing rigorous exercise. Even a regular 15 minutes of basic asanas and pranayamas daily is enough to keep you healthy.

So any of you suffering from Vit D deficiency symptoms, go get a blood test, check all your vitamin levels, and start on this regime right away. While those of you who don’t have these symptoms, might as well incorporate these few healthy changes for prevention.

Stay Healthy!